We walk less and less. Computer workstations, televisions and motorization have made us moaning. The European average man, therefore, walks only to 1,000 steps per day on average. But physical activity is very important to our health. Lack of exercise is considered the most common cause of disease even before smoking and poor diet.
In order to be more physically active, you do not necessarily have to register in the gym or lace up the running shoes. Walking, the most minimalist mode of locomotion, does it too. The nice thing is that walking can be easily integrated into your everyday life.
As early as 2008, the Charité Outpatient Clinic for Prevention and Integrative Medicine launched the project “10,000 Steps in the Land of Ideas – Running Clever Minds”. Many sports physicians and the World Health Organization also recommend walking at least 10,000 steps a day.
Why you should take 10,000 steps every day
To be physically active means to live simply and consciously. The many walks lead to a win-win situation in which you, your fellow human beings and the environment benefit in the long term:
• Prevents diseases such as Cardiovascular disease, back pain, diabetes mellitus, cancer, osteoarthritis, osteoporosis, allergies and depression.
• Heals or relieves these diseases.
• Prevents overweight or aids in weight loss.
• Increases well-being and self-confidence.
• Improves performance and fitness.
• Ensures a good night’s sleep.
• Helps save money as the car and public transport are less used.
• Relieves society, as it has to take care of less sick people.
• Contributes to environmental protection by using almost no resources and causing emissions.
• Reduces the noise, because walking is the quietest way to get around.
How to do it, to make 10,000 steps a day
For most people, 10,000 steps are five to eight kilometers in length. That should be done! Every day offers a lot of exercise options. With a few tricks you can integrate the walkload well into everyday life:
• Leave the car at least for short distances.
• Get off a few bus / metro / suburban train stops in before the end destination and walk the rest of the way.
• Avoid the escalator and elevator, instead take the stairs.
• To drive to work by bike because 30 minutes in the saddle is rewarded with 3,000 steps.
• Walk around the block during lunch break instead of surfing the PC.
• Get up at the office at least once an hour and get some exercise.
• Do not call the coworker but have a personal look at him.
• Walking for shopping. If you have many purchases, you go twice.
• Have an evening walk.
• Hiking extensively at the weekend. There is no bad weather, there is only wrong clothes.
Those who find it difficult to motivate themselves can use a step counter or pedometer to control the number of steps they take. As a rule, the device also indicates how many kilometers this corresponds to. For this only the individual step length has to be stored. As an extra motivation, a steps diary or steps list may be kept.
Do you make 10,000 paces daily or more? What sport do you do to stay fit?